Bicycle Crunch Abdominal Exercises

By kyle brayer

kyle brayer

Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness, which specializes in sports specific training, in-home fitness training, and outdoor fitness boot camps. In addition to being a U.S. Marine for four years, Brayer's athletic background includes playing hockey for team USA's Junior Olympic Team and professional roller hockey.

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Try bicycle crunches to tighten up your abs in this workout routine. Learn about abdominal exercises in this free fitness video.

Video transcription

Hello I am Kyle Brayer and your next in-home abdominal workout will be the bicycle crunch. The bicycle crunch is also performed on an ab mat. Kerri is going to lay back on her back. For her starting position she is going to put both hands behind her head, she is going to have one leg straight out starting about three inches off the ground, with her opposite knee up. What she is going to do is she is going to alternate touching her left knee to her right elbow and then her right elbow to her left knee. Ready. Twist, and across. Now the key here is that she is twisting her torso, so as she comes up off the ground she maintains that contraction and she holds it while she is twisting her body. And relax. So this is working the upper abdominal region, the lower abdominal region and the obliques which are the muscles on the side, so she is working the upper abs by actually coming off the mat with the upper part of her torso, her legs being elevated off the ground works her lower abs, and then every time she twists she is working her obliques. So one more time Kerri. And twist. She is making sure that she breathes naturally on this exercise, so while the abs are always under tension it is very easy to stop breathing. There you are. It is very easy to stop breathing, so she wants to just concentrate on breathing naturally and smooth, so inhale, exhale, in through the nose and out through the mouth. And that is the bicycle crunch.